Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
Row and Core!
Workout #1
Metcon (No Measure)
40 minutes of work
Solo or Partner Workout:
accumulate 1000 reps for time:
break it up however you want.One calorie on the bike equals 1 rep. solo is 500 reps. You must break up the reps you can’t just
Calories on the Bike
Calories on the Ski Erg
Calories on the Rower
Sit-ups
Barbell Power Cleans
Box Jumps
Pullups
Pushups
Slam Balls
Wall Balls
Back Squats
Thrusters
Lunges